Today's Orange Theory Workout Intel – Monday 9/29/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 9/29/25 2G

Repeat of 9/16/25 2G

Treadmill

Block 1 - 4 Minutes

90 Second Push (Pw @ 6%+)

1 Minute Base

90 Second Push (Pw @ 6%+)

75 Second Walking Recovery, Get To Base When Ready

Block 2 - 3 Minutes

45 Second Run For Distance @ 3% (Pw @ 3%+)

45 Second Run For Distance @ 6% (Pw @ 6%+)

45 Second Run For Distance @ 9% (Pw @ 9%+)

45 Second Run For Distance @ 12% (Pw @ 12%+)

75 Second Walking Recovery, Get To Base When Ready

Block 3 - 4 Minutes

90 Second Push (Pw @ 6%+)

1 Minute Base

90 Second Push (Pw @ 6%+)

75 Second Walking Recovery, Get To Base When Ready

Block 4 - 3 Minutes

45 Second Run For Distance @ 12% (Pw @ 12%+)

45 Second Run For Distance @ 9% (Pw @ 9%+)

45 Second Run For Distance @ 6% (Pw @ 6%+)

45 Second Run For Distance @ 3% (Pw @ 3%+)

75 Second Walking Recovery, Get To Base When Ready

Block 5 - 4 Minutes

90 Second Push (Pw @ 6%+)

1 Minute Base

90 Second Push (Pw @ 6%+), Increase Intensity For The Last 30 Seconds

90 Seconds To Transition To The Floor

Rower / Weight Floor - 23 Minutes

Two Rounds Back To Back:

8 Each X Full Lateral Step-Up To Knee Raise

8 Each X Bench Bird Dog Low Row

8 Each X Half Kneeling Low To High Chop, Rest

Two Rounds Back To Back:

8 Each X Reverse Lunge To Single Leg Knee Drive

16 Total X Bicycle Press, Rest

150m All Out Row (0:22 - 0:45)

Bonus: Repeat All Exercises As A One Block Until Time For Finisher

Finisher:

30 Second Of Bench Lateral Hop Over Or

30 Second All Out Row (100 - 200m+)